As a parent, you’ve likely experienced the heart-wrenching sound of your child waking up in the middle of the night in distress. But how can you tell if it’s a nightmare or a night terror? Both can disrupt sleep, but they are quite different in terms of causes, symptoms, and how to handle them. Understanding the difference can help ease your worry and equip you with the best approach to helping your little one.
What are nightmares?
Nightmares are common in children and tend to occur during REM (Rapid Eye Movement) sleep, which is the stage of sleep where dreaming happens. These vivid dreams can be triggered by stressful events, anxiety, or even exposure to scary stories or media. They usually occur later in the night (after midnight), as REM sleep cycles become longer toward morning.
When your child has a nightmare, they may wake up frightened and fully aware of their surroundings. They’ll often be able to recall the dream and may seek comfort from you, asking to talk about it or needing extra reassurance. Nightmares can start as early as 6 months but are most common in children between ages 3 to 6 years as their imagination grows.
What you can do:
- Reassurance: Comfort your child by letting them know they are safe. Talking about the dream might help ease their mind.
- Relaxing bedtime routine: Reading a calming story or practicing deep breathing can reduce anxiety before sleep, helping to prevent nightmares. For reoccurring nightmares talk them through an alternative happy ending and get them to imagine this scenario each night before bed.
- Limit media exposure: Try to avoid exposing your child to scary or intense content, especially in the hours or so leading up to bedtime.
What are night terrors?
Night terrors, on the other hand, are a bit more complicated—and can be more distressing to witness as a parent. Night terrors occur during non-REM (deep) sleep, typically in the first half of the night, often before midnight. Unlike nightmares, your child isn’t dreaming during a night terror episode. Instead, their body is in a state of partial arousal where they may appear wide awake but are actually still asleep.
During a night terror, your child may suddenly sit up in bed, cry out, scream, or thrash around. What’s particularly confusing is that they won’t recognize you or their surroundings, and any attempt to comfort them may not work. They are technically still asleep, and in the morning, they won’t remember the episode at all. This can be unsettling, but the important thing to note is that your child isn’t aware of what’s happening and isn’t in pain or fear, despite how it looks.
Common triggers for night terrors:
- Overtiredness: Late bedtimes, skipped naps, or inconsistent sleep schedules can increase the likelihood of night terrors.
- Illness: Fevers or any sickness disrupting sleep can trigger these episodes.
- Stress or changes in routine: Big life events, such as moving houses or starting daycare, can sometimes cause more frequent episodes.
- Sleep apnea or other conditions: If your child snores or has breathing issues, it’s worth consulting with a healthcare professional, as there can be a link to conditions like sleep apnea.
What you can do:
- Don’t try to wake them: This can make them more confused or agitated. Instead, ensure they’re safe and wait for the episode to pass. It usually lasts between 10–15 minutes.
- Focus on prevention: Keeping a consistent sleep schedule and making sure they’re getting enough sleep can reduce the occurrence of night terrors.
- Rule out medical issues: If your child snores or seems to have difficulty breathing at night, consult with a doctor to rule out sleep apnea or other conditions.
Key Differences:
| Nightmares | Night Terrors |
|---|---|
| Occur during REM sleep (later in the night) | Occur during non-REM sleep (early in the night) |
| Child wakes up and is aware of surroundings | Child remains asleep and unaware |
| Can recall and describe the dream | No memory of the episode |
| Child seeks comfort and is easily consoled | Child is disoriented and difficult to console |
| Linked to stress, fear, or anxiety | Linked to sleep deprivation, stress, or illness |
When to Seek Help
Nightmares and night terrors are typically a normal part of childhood, especially during periods of rapid development and changes in sleep patterns. However, if your child is experiencing frequent, severe episodes, or if you’re concerned about their overall sleep quality, it may be worth discussing with a healthcare professional.
In rare cases, persistent night terrors or nightmares could be a sign of underlying issues such as anxiety disorders or sleep-related conditions. If you’re worried, talking to a pediatrician can provide you with more targeted advice.
Wrapping up: nightmares versus night terrors
Nightmares and night terrors can be tough on both parents and children, but knowing the difference between them can help you manage these nighttime disruptions more calmly. While nightmares usually require some comfort and conversation, night terrors often just need time and a focus on prevention through healthy sleep habits.
If you think your child’s night terrors are linked to their sleep schedule or if you need more guidance, check out our resources on establishing healthy sleep routines. Sleep is complex, and sometimes even small changes can make a big difference!
PS. If your baby or child are waking more than once a night or every night crying this is unlikely to be night terrors or nightmares and is likely a solvable sleep issue. Book a sleep consult or follow one of our baby sleep programs to help your little one start sleeping soundly day and night.
